If you are looking to lose weight, you already know that a combination of exercise and good nutrition is the way forward. With social media flooded with “Pilates abs” routines and weighted Pilates flows, it is easy to assume this popular workout is a fat-melting miracle.
But does Pilates actually work for weight loss? The short answer is yes—but perhaps not in the way you might think.
Here is the reality check on how Pilates affects your body, how it contributes to weight loss, and the best styles to try.
The Reality Check: Pilates and the Calorie Deficit
First things first: the primary aim of Pilates was never weight loss. Invented by Joseph Pilates in the 1920s to help returning soldiers rehabilitate from injuries, it is fundamentally a mind-body practice designed to strengthen, lengthen, and improve flexibility.
To lose weight, you must be in a calorie deficit (burning more calories than you consume). Exercise generally only accounts for a small fraction—sometimes as little as 5% to 30%—of your daily calorie burn. Most of the heavy lifting for weight loss comes from your diet and your daily non-exercise movement (like walking around the house or standing up).
According to an ACE-sponsored study, a standard 50-minute mat Pilates class burns between 150 and 250 calories. While this is a great boost, it isn’t the massive calorie-torcher that high-intensity cardio is.
How Pilates Actually Helps You Lose Weight
Even though it isn’t a high-calorie-burning cardio workout, Pilates triggers incredibly positive lifestyle and physiological changes that support sustainable weight loss:
- It builds metabolic muscle: Pilates targets both large and small stabilizer muscles. By building and toning these muscles, you naturally improve your resting metabolism, making it easier for your body to burn calories throughout the day.
- It lowers stress and cortisol: High stress and lack of sleep often lead to cravings for high-fat, sugary foods. Research shows that practicing Pilates can help you sleep better and significantly lower stress levels in as little as eight weeks.
- It changes your body shape: Even if the scale doesn’t drop immediately, Pilates elongates your muscles and corrects your posture. As you engage your deep abdominal layers (the transverse abdominals), your waist can appear smaller and your glutes will become stronger and more lifted.
- It improves consistency: Because it is low-impact and highly adaptable, people tend to stick with Pilates longer than punishing, high-intensity workout regimens.
How often should you practice? > Joseph Pilates originally recommended practicing his method four times a week for the best results. However, consistency is what truly matters. Even 10 minutes of Pilates a day can yield fantastic benefits for your core and posture!
4 Types of Pilates to Try for Weight Loss
Ready to roll out your mat? Here are four distinct styles of Pilates to incorporate into your fitness routine:
1. Mat Pilates Sometimes the traditional way is best. Mat Pilates focuses entirely on the core to build strength and stability. It is the perfect starting point for beginners, and because you only need a mat, you can easily stay consistent by practicing at home.
2. Reformer Pilates Reformer Pilates uses a specialized machine (the reformer) equipped with springs and pulleys to create resistance. This makes the movements significantly more challenging, turning it into a full-body workout that burns more calories than a standard mat class.
3. Somatic Pilates This style combines traditional Pilates principles with somatic awareness techniques. It focuses heavily on body awareness and natural movement to reduce physical discomfort and lower stress. By improving your mobility and keeping you pain-free, it allows you to work out more effectively over time.
4. Pilates with Weights Strength training is vital, especially for women, to build bone density and muscle mass. Adding light dumbbells or resistance bands to your Pilates flow is a phenomenal way to get the benefits of weightlifting without ever stepping foot in a traditional gym.
Also Read : 10 High Protein Indian Foods That Help You Lose Weight Faster
